Great News!!! You can do the CrossFit Games Open Work-out 13.1 at home if you have the proper increments of plates! All you need is a barbell and plates.
The first work-out for the 2013 CrossFit Games Open, Work-out 13.1, is due Sunday (3/10) at 5 PM Pacific Time!!! IT IS A FUN ONE!!! Please follow the link to view the work-out.
A 17:00 AMRAP with burpees and progressively heavier snatches!
Smaller Athletes: Get to the second round of snatches as fast as you can without redlining your effort. You will have a lot of time to stare at the bar as you hope to continue to knock out their relatively heavy snatches one at a time. You will need as much time in between reps as possible, so without sprinting, get to that point as fast as you can. Also, consider the split snatch as a tool you can whip out in a jam. If you’ve done snatches and split jerks before, this will take you all of 1 rep in warm-up to figure out.
Larger Athletes: Your work-out doesn’t even start till you get to the second round of snatches, so pace yourself. Keep moving on the burpees and just get the first set of snatches over your head however you feel like you can do it the fastest with the least amount of energy. Don’t worry about a “real” snatch until you get to the second set of them. Once there, drop the bar from overhead every time, even if you can link them together. Keep picking it up with as little rest as you need as this is where you real work-out will start. Just like the smaller guys, power snatch as long as you can and if you can’t wrap your head around a squat snatch because you’ve done a million power snatches, making the switch to a split snatch seemed to be a great way to go for some athletes.
WOD at Home Coach’s Tips (Open Work-out 13.1):
- Set-up your burpee with something that you can touch by clapping your hands together over your head. This makes the target easier to find consistently.
- Place tape on the ground in front of where you want your hands to land on the burpees. This will help you maintain balance and help you place your feet correctly on every rep.
- Place tape on the barbell to mark your snatch grip. This will make it easy to see exactly where you like your hands.
- This is a LONG work-out…take your time through everything. Don’t go slowly, but do not sprint out of the gate. Keep moving and limit rest periods to as short as possible to spend time resting between heavy snatches.
- Don’t worry about the tie breakers beyond submitting your scores. Total reps is more important that trying to get a good tie breaker time.
- Do not get no-rep’ed on burpees. Don’t try and get cute and barely touch whatever you place 6″ above your reach. Get it every time and avoid re-jumping. I have judged a lot of people who had to take extra jump and it throws off all your momentum and rhythm.
- Do not get no-rep’ed on snatches just because you didn’t take the extra half second to completely control the bar overhead, locked-out with feet together. EVERY REP MATTERS. If you put the effort into catching the bar overhead, even if you have to press it up, you better lock it out and get the rep counted.
- If you are uncomfortable squat snatching when it gets to a point where you can no longer power snatch, try a split snatch…it is much easier then it sounds and is an easy way to receive the bar a little lower than the power snatch.
- If you plan on squat snatching a weight. Finish the previous set of lighter snatches with a few squat snatches to prepare your body for the heavier squat snatches coming up.